Fitness. Fellowship. Faith.
THE THANG:
The 2.0 Q by Appleseed…
1. Run one lap around track
2. Simon Says: SSH, seal claps, overhead claps, BBS, flutter kicks etc. mess up and do 3 burpees
3. Run a lap
4. Red Light/green light: person calling out red light green light does plank.
Those moving bear crawl. If you get caught move back to start.
5. Run a lap
6. Merkin Tag: one part of field. Kind of like freeze tag except if you get tagged. Do 10 merkins before you get back up.
THE OTHER THANG…
10 AMRAP Centers /w 2 man makers between each.
2 1min Rounds…
CMU curls
CMU forearms
Log run
CMU tug-of-war
CMU shoulder shrugs
Pull-ups & push-ups
CMU squat thrusters
Medicine ball throw
Battle ropes
Sandbag squats
1 30sec round just for fun without man makers
MARY:
20 LBC
10. Superman.
20 Freddie Mercury
9 more Man Makers. (49)
ANNOUNCEMENTS:
Bro Olympics coming up!
COT:
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,”
2 Corinthians 10:5 ESV
Everything ends, workouts, and workdays. Everything but Christ. We rushed through life to get finished, to be done, to retire, and we missed the life in between! Life is hidden in Christ look in him to find it! Don’t miss what he’s doing constantly right in front of us!
THE THANG:
Groundhog Day AMRAP
10 burpees
10 merkins
10 big boi situps
10 squats
1 lap around the park (.33 mile)
MARY:
Flutter kicks 30 IC
Hello Dollys 15 IC
Heels to Heaven 10 IC
Star Gazers IC
ANNOUNCEMENTS:
Biggest loser challenge. Z-Pack and Lizzy weighed in. FixerUpper committed to continue fasting on Mondays.
Guest Q, Brick and Matlock next Wednesday
COT:
This workout is called Groundhog Day because it is the same thing over and over and over. Our daily lives often feel like this, but in the middle of the mundane, we can be consistent.
In Q Source, simplicity is the foundation of consistency. I have a joke that I talk a lot about in December. “January 1, everthing’s gonna change!!” Of course, things rarely do. However, with small and simple incremental changes, we can build routines, and form better habits. Living out those habits will make us into consistent men.
Prayer for Lizzy’s day at work, Wedding Singer’s foot, and Backdraft’s business.
WARMUP: lil bit o that
THE THANG:
f3greenwood.wordpress.com/ironpax/preblasts/
MARY:
ANNOUNCEMENTS:
COT:
When faced with what should be an easy day, I often “play down to the level of my opponent,” or put it on autopilot. However, if there is a challenge facing me, I know I have to meet it.
The IPC is a great example. I can’t really just phone it in when leading or participating in this workout because I know it will be such a challenge.
I appreciate the men of The Quacken who embraced the challenge the past 5 weeks together and come through it with a little more grit and resilience. Let’s take that from the gloom and share it with others.